On the left: exactly 2 years ago (92kg)

On the right: 7 moons later (62.5kg)

Since then I keep re-comp until today, added 6kg of mass, standing at 68.5kg now without CARDIO.

Note: 100% natural, no Lipo/Hydroxy not even pre-workouts.

This post has been edited by Arrio: Dec 2 2013, 01:31 PM


Attached thumbnail(s)

How about running? Did you do marathons???

I respect marathoners for their endurance. However I prefer to take that to bed. But I respect those marathoners with a Solid SIX Packs Abs because they LIFT daily (maybe) and run fast..

@Arrio : Very very impressive. nice 'buns' in the midsection.
1 question, was dieting the only factor to get them 'puffing' out that way? that pic you posted 7 months later, showed the abs..but compared to now, they weren't 3D. guess my question is did clean diet give you fuller abs? or was ab workout vital after hitting sub10 bf?

I ate considerably "clean" (4 days a week) during the first few months. No situps but more of BALL PLAY for abs-core (someone could be laughing out there LOL). Had not been training my abs for more than a year now. Kinda neglected that washboard

Yes, those are made in kitchen, not mamak's kitchen always laaa 😜


Attached thumbnail(s)

so bulking isn't necessary ?

You are most welcome.

Why bulk when you don't need? It's purely depends each individual's goal. If no goal, when to end?

What if bulk with a set goal then cut?

That's kinda norm. People tend to bulk cut bulk cut..Doesn't that a painful process? One must know what are the main criteria to look upon, what are the variance, intensity-volume game. Not just a simple goal, wanna add "8-10kg then cut 5-6kg" (just a saying but newbies good to know). A simply goal gets a simply results, time wasting, at times demoralizing. Hope someone catch it.

I've done lots of reading, watching and learning. Yet most usually just tell people to eat at a controlled caloric surplus. Without the caloric surplus you body won't grow. I have a friend who's a stick back in highschool but he got big without going through the process of bulking. He told me that it's possible to stay lean through out and he did so without even counting calories.. but the golden question is HOW?

I would appreciate your feedback on this but I'm not gonna ask something to vague. So how do you recomp yourself from that body of 2 years back?

Do you cut down to an ideal BF% and maintain there?
Do you maintain with a slight surplus?
Or you basically just maintain with by eating nutrition dense food (clean) through out?

I, myself is currently in the process of cutting.

I don't think that it's possible to be on a caloric deficit diet and build muscle at the same time man. I've read that it's best to have a slight surplus, enough to enable muscle growth and not gain much fat at all. But what do i know...

I think it's the basic. In the end it is still calories in vs calories out. Try not to overthink and keep it simple.

Well that's what I thought too. Been eating at a deficit, plateaued already ?

77.7kg - 5 December
75.9kg - 8 December
74.7kg - 13 December
75.1kg - 14 December
75.4kg- 17 December
74.5kg- 20 December
74.3kg - 24 December
74.2kg - 26 December
74.3kg - 31 December

U manage to drop 3.4kg in 1 month. It's a lot of improvement. Main thing is you want your bf% to drop, not weight.

I understand that quite well man but I should be able to see that on the scale too..I'll give myself some more time before changing my plans..

I've seen marathoners with six packs as they are visible because their body fat is very low. However, they are not solid as what you said.
I am a marathoner myself (but no six pack la ) and I am finding a hard time to bulk up to get those so that they look nicer.

Just one question, is it really possible to focus on bulking and doing cardio exercise frequently at the same time(training for upcoming marathons)?

As far as I know marathons and bodybuilding do not go the same way.

I had been reducing my runs so far and focus more on my diet.

This post has been edited by Omega Z: Jan 9 2014, 10:16 PM

Don't quote me wrongly bro.... Since when did I say that?

Although both sports are different, training methods are different but I don't see why you can't. However they are many marathoners are having great physique. As far as having just a reasonable great physique, yes! It depends how much you love the sports and heading up to what kinda level. I don't think a real bodybuilder or pro wanna run a marathon. It's headache falling in love with 2 women at a same time or rather wives. At last u choose one. I dont have to elaborate anymore 😊

abs are made in the kitchen.

FYI, not entirely true.. It depends how defined u want it to be. How rock solid you want it.. So have you cooked or baked yours? It's simple to say they are from kitchen. I think many know muscles are made from kitchen too.. Tell me how or rather tell those who wanted how..